Aerobic Base Training For Running: The Ultimate Guide
Updated: Aug 28
Yesterday a 12 year old I coach ran 4:53 for 1500m. Winter brought very little improvement- PERFECT!!!
He also has taken over a minute off his 5k time to break 18 minutes this year, ONCE AGAIN HE'S 12!!!. So, how did this runner take 12 seconds off his 1500m time in the summer track season after seemingly not making massive improvements over winter? We did this by improving the right things over winter.
For most of winter he would not have been able to break 19 minutes for 5k. What he could do though was; run a slightly faster speed at tempo pace, run slightly longer without getting tired, run slightly more hills with better form and also sprint slightly faster.
The difference all those ‘Slightly’s made?
The world of difference when we finished based training and added some speed in around March/April.
Arthur Lydiard base training
Arthur Lydiard is the most revolutionary running coach in history. He had 800m runners base training for 3 months, which was basically marathon training. This included 22 mile long runs and 100 mile weeks. Peter Snell his star pupil, won 3 Olympic Golds and set 6 World Records.
His athletes dominated but in recent years his base training methods have been forgotten. Now, coaches believe you need to be put through stupid interval sessions year round to train energy systems WHICH CAN BE MAXED OUT IN AS LITTLE AS 4-6 WEEKS.
If you look at the best of the best- they still use principles from Arthur Lydiard,
A lot of the elites training has changed from Lydiard times, but few principles remain the same…
My Do's and Don'ts for running in your aerobic base training
Do's
Make long runs the top priority
The main object of building an base with your running is to develop your aerobic system. Running when you are completely glycogen depleted (which happens after 60-90 mins of running) is the best way to develop your aerobic system.
The higher level you train your aerobic system - the more anaerobic training you can handle in summer. The more anaerobic training you can handle in summer- the faster you can run.
So, you can do more without burning out and you get more benefits from the training your doing. This is because through developing your aerobic base you increase your Vo2 max, so you can recover faster between reps. The runner with the higher Vo2 max will be able to handle more miles per week at 1500m and 5000m paces in summer.
Winter miles = Summer smiles
If you don't have time for 3 sessions a week then you can combine your long run and your tempo run. Find out more about how to do this here:
Run tempos
Tempos are a great way of increasing you aerobic capacity by training. When you run at tempo pace you are running at the fastest aerobic speed your body can run, this increases how efficient your body can transport oxygen at higher speeds and increases your lactate threshold. If you want a shortcut to increasing your aerobic capacity this is it. Top Tip- It is better to be running these sessions 10 percent too slow than 1 percent too fast!!!
Check out this blog about tempo running to avoid doing your tempos wrong:
Increase mileage slowly
You are better off achieving high mileage over a period of years rather than trying to set a certain goal of the weekly mileage you want this winter. Running too much will leave you injured or not able to recover and adapt properly from your training. Aim for 5-10% increase per week for your mileage.
Run hills
Hills are great for developing the strength in your muscles, improving your form and consequently improve your speed. Once again these should not be super hard sessions, the key is consistency.
Check out this blog to learn how to get the most out of your hill sessions:
Go heavy in the gym
For winter the ideal is to lift heavy (4-6 reps and take long 2-5 min rest between sets), this increases your strength without putting on muscle mass. This can help increase your speed, reduce the risk of injury and help prepare the body for the summer track training.
Check out our blog about how to do strength work for runners:
Run strides
With all the miles you are running when aerobic base training it is easy to neglect your speed. Running strides after your easy runs with help develop your speed, keep your form good and make slower paces feel smoother. Also, running sprints at the end of hill sessions (5-15 seconds) can help you develop your raw speed in winter. Some elite runners even have a day in base training for running sprints on the track once a week, I very much like this idea if it does not put too much strain on your body.
Check out this ultimate guide to strides:
Do drills
For me I run drills after easy runs before my strides and before every session I do. Drills help to make sure all the right muscles are activating when you are running and keep your form good. Drills also help to make sure you are warmed up properly for your sessions.
These are the drills I use every time.
For an ultimate guide to running drills and all the benefits of drills check out this blog here: https://www.georgelewishealth.com/post/running-warm-up-drills-how-to-prepare-for-your-workout
Run cross-country
I believe cross-country is a great way to develop your strength and train you mentally as the races are so hard. Often times people do not race at all during running in their base phase so I believe the cross-country is a great way to make sure you aren't losing your racing mentality.
Take 2 weeks off before starting
This is something I do at the end of every track season to let my body rest after hard work before building a base again. That mental refresh and the feeling of coming back with fresh legs is something I would recommend every runner 1-2 times a year.
Focus on recovery
How you recover is EQUALLY important as how you train. Eating a full healthy diet and getting the right supplements in is crucial to make sure you are recovering properly to get the most out of your training.
Also, investing in a foam roller or a massage gun is vital to your recovery and for staying away from injuries!!!
Check out this blog about how to recover properly after running:
Here is a blog recommending which foam roller to use- https://www.georgelewishealth.com/post/benefits-of-foam-rolling-and-how-to-pick-the-best-one-for-you
Here is a blog comparing the best massage guns for each price range- https://www.georgelewishealth.com/post/best-deep-tissue-massage-gun-for-different-price-ranges
Wear compression gear
Allowing your legs to get cold when running in the winter is like asking for an injury and saying please. Wearing compression gear feels comfy and keeps your legs warm to prevent injury.
Here is a blog about compression gear- https://www.georgelewishealth.com/post/best-calf-compression-sleeves-for-your-running-needs
Stay consistent
It is better to average 30 miles a week throughout winter than to be bouncing from 40 then 60 then 50 then 35, even if you average more your body is not learning to recover from the training you are putting it through. Staying away from injuries, not pushing sessions too hard and backing off when you feel tired or have a niggle will help keep you consistent.
Stretch
Be sure to increase your flexibility through stretching, but remember no static stretching before running - only dynamic stretching. Keep the static stretching for afterwards when you are still warm.
Top Tip- Foam roll after your static stretches, research has shown that this helps the muscle keep its new length better. Also, just stretch one muscle per day- Day 1- Calves, Day 2- Hamstring...
These are the dynamic stretches I use before runs.
Don'ts
Run interval sessions designed around 1500/5000m pace
These sessions are great, but they should be kept for summer for most athletes. If you are an 800/1500m runner rather than a 1500/5000m runner then maybe you want to touch on a bit of 1500m work in your base.
The energy system for 3000-8000m pace can be maxed out in as little as 4-6 weeks. And 1500m pace sessions will get you in shape fast if you have been focusing on your speed with sprints and strides in your base phase.
Race too much
I would recommend running race during your aerobic base phase, especially longer events. But any type of racing can be good in a base phase, whether it is too see how fit you are, keep things interesting, keep close to that speed or best of all getting some strength from a cross-country race.
However, if racing is sacrificing too many training days then you are doing something wrong, once a month during your base phase should be around the most you would want to race.
Neglect speed
Speed takes so f*cking long to develop, like seriously if you neglect your speed in the winter you will be chasing it all summer. Keep in touch with your speed in the summer through strides, sprints and hill sprinters.
Take easy runs too fast
Easy runs are for developing your aerobic capacity and for helping your body recovery. They should be kept reasonably easy! 180 heart rate minus your age is a good indicator for how quick you should be running or 5k pace plus 90-120 seconds per mile.
Run too much on hard surfaces
This can increase the risk of injury 10 fold, seriously. Run on grass where possible and stay off hard surfaces. Soft surfaces cushion the landing of your foot, hard surfaces send a shock up your body with every step and beat you up over time.
This has helped me so much!!!